Even though most registered dietitians will maintain the mantra "all foods can fit" in a healthy diabetic diet, there are still unhealthy food choices to avoid. A lot of this has to do with portion control -- a healthy food choice can become an unhealthy one very quickly when the recommended portion size doubles or triples. Added fats can also push otherwise healthy food choices south, so it's usually best to avoid fried foods, fatty cuts of meat and to choose low-fat dairy options. If the nutrition facts are available for the food in question, then opt for foods with fewer than 30% calories from fat and fewer than 10% from saturated fat. Look for food with less than 500mg of sodium that fit your meal plan prescription for carbohydrates. Watch out for hidden fats and carbs, too: here are 3 good examples of foods that sound healthy at first, but often have excess calories, fat and carbohydrates.
Tuna, Chicken, or Egg Salad Sandwiches
I'm a big fan of sandwiches, especially for diabetics. Lean proteins and vegetables on slices of whole grain bread make for a quick and balanced diabetic meal. But be careful about tuna, chicken and egg salad sandwiches, especially if you're eating out. Most commercially prepared salad sandwich fillers use plenty of full-fat mayonnaise. This pushes the calorie and fat levels sky-high. If you're cooking at home, use just enough reduced-fat or fat-free mayonnaise to hold everything together. If you're eating out, it's probably better to skip the salad sandwiches.
Southwestern Salads
You can put the words "taco" and "salad" in the same sentence, but it doesn't make it healthy. Healthy salad meals start with about a two-cup base of leafy greens (the darker the green the better) and are topped with lean proteins, non-starchy vegetables, possibly legumes, and a light dressing. Southwestern salads, on the other hand, are often are saturated with fats in the form of full-fat cheeses, fried meats, heavy dressings, and fried salad toppers. There are healthy ones out there, but this category of "salads" should be a red-flag.
Smoothies
Smoothies may sound synonymous with health food, but they are not. Many retail establishments use smoothie mixes that contain too much added sugar, especially for a diabetic. The healthiest smoothies are made with unsweetened fresh or frozen fruit, reduced-fat milk, yogurt, and possibly silken tofu. Low-fat dairy, silken tofu, and even a whey protein powder can help to increase the protein content of a smoothie, making it a nice, well-balanced diabetic option. However, even healthy smoothies can provide too much carbohydrate if you make them too big. If you're buying a pre-made smoothie from the grocery store, read the food label and note the recommended portion size. If you're purchasing a fresh smoothie or making them at home, shoot for a 8-12 ounce serving size.
Still More Healthy Smoothie Recipes
Restaurant French Fries
Even though many restaurants now use oils that are trans-fat free, french fries are generally still loaded with fat, calories and sodium. A large portion from a fast food restaurant will usually be about 500-600 calories, 25 grams of fat and 1000 mg of sodium. So instead of fries, opt for a side of fruit or salad instead.
Frozen Pot Pies
There are actually a good number of healthy and tasty microwavable meals available on the market today - Healthy Choice and Lean Cuisine make meal options that are generally low in fat and sodium. However, most frozen pot pies are loaded with fat, calories and sodium. Expect that a frozen pot pie will cost you between 600-1000 calories, anywhere from 30-60 grams of fat and around 1000 mg of sodium.
